Instructions

1. Start from a support position on parallel bars or dip bars with your legs straight down below you.
   1. If you do not have parallel bars available use parallettes and start from a tuck L-Sit position
2. With control, Keeping your arms straight and locked, pull your knees and buttocks up into a tuck planche
   1. Focus on “Pulling” into a tuck planche, and not “Swinging”
3. Hold the tuck planche for the instructed amount of time and then slowly lower back to the starting position

Key Points:

• The difference with this movement and the L Sit to Tuck Planche is to avoid using momentum to get into the tuck planche. You want to focus on “pulling” and then holding the tuck planche.
• Focus on the positioning of your elbow-pit, it should be facing forward during the tuck planche
• Remember to engage your scapular muscles in the tuck planche (Scapular Protraction)